CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Partner Warm-Up With a Med Ball 10 Squat + chest pass 10 “Wallball” passes 10 Overhead passes 10 Rotational passes (side to side) 10 Hollow Body overhead passes: In a hollow position, athletes are back to back and passing the medball into each…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 200m run then 25’ Toy Soldier Walk* 25’ Inchworm (no push up) *https://youtu.be/4VBdOWXLi7I B. Mobility/Activation PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2 sets 10-20 second…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 seconds machine 10 Deep squat Y pulls 10 Muscle Snatch B. Mobility/Activation Trap smash with barbell https://youtu.be/8DQQJpTlYG8 1 x 10-12 arm raises/side C. Specific 2 sets @ empty bar 3 power snatch 3 OHS 3 squat snatch Weightlifting A: Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20 In and out plate hops 10 Samson lunges B. Banded lat stretch 10/10×2 C. Specific (Drills) – Clean lift off – Tempo Clean pull with pause – Tempo Clean with pause – Tempo clean – Clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 10/8 cal Row @easy 10 Inchworm push ups + downward dog 10 Jump squats B. Mobility/Activation 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific Tempo Back squat ramp up 5 x 2 @ increasing weight 3 tempo descent hold bottom…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2km Easy Bike B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 5 cal bike @ hard 10 V-ups Object Carry* *Use this time to assist athletes on their carries as well as allow them to build up to a heavy…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round -100m Run -5 push up to downward dog -5/5 Dead bug* Hold every rep for 3 seconds. B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Banded lat pull down 10/10 C. Specific 2 sets 3 clean first pull 3 muscle clean 3 power clean 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 1- Bike/Row/Ski 2- 5-7 inchworm push ups 3- Bike/Row/Ski 4- 5-10 box jump B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Activation 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 25ft Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad Jumps Weightlifting A: Front Squat (1 rep max) TC: 14 min Score:…
